Thursday 5.3.18
Essentials: A. 12min Advanced Rehab Warm Up Movement #1 Front Rack Double Kettlebell Good Morning x 8 reps Advanced Rehab Warm Up Movement #2 Kettlebell Plank Walk Over x 8 reps per side Advanced Rehab Warm Up Movement #3 Plank Pull Through with Kettlebell x 8 reps per side B. 16 min EMOM 1. Heavy […]
Athlete Spotlight: Mackenzie Maynard
Name: MacKenzie Maynard Age: 22 Occupation: Elementary School Teacher Hometown: Suwanee Which class time do you usually attend? 6 Favorite WOD: Anything that’s for time Favorite CF Movement: Cleans Least Favorite CF Movement: Power Snatch 3RM Back Squat:155 1RM Deadlift: 195 Favorite Food: Pizza Favorite Movie: Moana Favorite Athlete: Nick Chubb Dream Job: Anything that […]
Athlete Spotlight: Peter Maxfield
Name: Peter Maxfield Age: 37 Occupation: Health Care, Engineering Hometown: Castle Rock, Colorado Which class time do you usually attend? morning Favorite WOD: I don’t have one…yet. Favorite CF Movement: Burpees Least Favorite CF Movement: Wall Balls, without question 3RM Back Squat: 205 1RM Deadlift: 305 Favorite Food: Cheesecake Favorite Movie: Cable Guy (Odd, I […]
Wednesday 5.2.18
Essentials: A. 6 Sets 8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Front Squats On the 2min Mark B. Wheel WOD Qualifier WOD #4 For Time: Seated Wall Ball x 30 reps 20#-8ft/14#-6ft Seated Row x 1000 meters Seated wall Ball x 30 reps Fitness: A. 6 Sets 2 Slow Pull (4sec) Clean […]
Tuesday 5.1.18
Essentials: A. 10sets Snatch Grip RDL x 5 reps Light Load On the 90sec Mark B. Yearly Benchmark Diane (Scaled) For Time: 21-15-9 Deadlift 135/95 Hand Release Push Up Fitness: A. 10sets Snatch Pull x 2 reps 55% of Snatch On the 90sec Mark B. Yearly Benchmark Diane For Time: 21-15-9 Deadlift 225/155 Handstand Push […]
Monday 4.30.18
Essentials: A. 4 Sets Tempo Single Arm Dumbbell Row x 5 reps per arm @43×1 Rest 15 sec Tempo Box Dip x 5 reps @43×1 B. 5 Sets Slow Tempo Overhead Squat x 1 rep 10sec lower / 10sec bottom of squat hold Build in weight On the 2:30min C. 3 Sets *Not For Time* […]
Saturday 4.28.18
Essentials: A. 4 Sets Split Press x 5 reps Build in Weight On the 2:30min B. 20 min AMRAP Run x 200 meters Single Arm Dumbbell Hang Clean x 20 reps (10 per arm) Row x 200 meters Single Arm Dumbbell Shoulder to Overhead x 20 reps (10 per arm) Fitness: A. 4 Sets Split […]
Friday 4.27.18
Essentials: A. 3 Sets Deadlift x 12-15 reps + Vertical Jump x 6 reps On the 4min Mark B. 5 Sets Back Squat x 10 reps 60% Assault Bike x 7/5 cal Rest at least 2min Fitness: A. 3 Sets Deadlift x 12-15 reps + Kneeling Jump x 6 reps On the 4min Mark B. […]
Thursday 4.26.18
Essentials: A. 12min Advanced Rehab Warm Up Movement #1 Tall Kneeling Kettlebell Halo x 4 reps each direction Advanced Rehab Warm Up Movement #2 Single Kettlebell Turkish Sit Up x 8 reps per side Advanced Rehab Warm Up Movement #3 Plank Pull Through with Kettlebell x 8 reps per side B. 16 min EMOM 1. […]
Wednesday 4.25.18
Essentials: A. 3 Sets Frankenstein Front Squat x 10-12 reps Build in weight each set On the 4min Marks B. Yearly Benchmark Crossfit Open 11.6/12.5/18.5 7min AMRAP Thruster x 3 reps 65/45 Jumping Chin over bar pull ups x 3 reps Thruster x 6 reps Jumping Chin over bar pull ups x 6 reps Thruster […]